Foods to Avoid

Q: What are the absolute worst foods – those we should avoid at all costs?

A: Wow — there are so many that fit the bill! Here are a few of them, along with some healthier alternatives:

Stick margarine. This is probably my all-time least favorite food because it’s loaded with trans fat — the kind that increases bad cholesterol, lowers good cholesterol, and raises the risk of blood clots. And at 100 calories per tablespoon, this heartbreaker isn’t doing your waistline any good, either. As an alternative to stick margarine, you might use a “soft tub” variety of one of the reduced-calorie, trans fat–free brands.

Soda. One hundred percent of the calories in regular soda come from sugar or high-fructose corn syrup. Not only are such empty calories fueling our nation’s obesity epidemic, but they're doing a number on our teeth. You see, when the bacteria naturally present in our mouths are exposed to sugar, enamel-eroding acid is produced and the risk of cavities increases. To make matters worse, most soft drinks (including the sugar-free kinds) contain added phosphoric and citric acids. Instead of using soft drinks to quench your thirst, try good old-fashioned water or naturally flavored seltzer.

High-mercury fish. Fish is a great source of lean protein and healthy fats, but certain species are also laden with mercury. This heavy metal has been linked to numerous neurological problems and is especially toxic to fetuses, infants, and growing children. To reduce your risk of exposure to mercury, do not eat swordfish, tilefish, shark, or king mackerel. Young children, women of childbearing age, pregnant women, and nursing moms should also limit their intake of albacore (white) tuna to no more than 6 ounces per week. If you can’t live without tuna, switch to canned chunk light tuna, which is lower in mercury. Better yet, try fresh or canned sardines or wild salmon; both are low in mercury and rich in heart-healthy omega-3 fats.

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